Comparing Nutrients in 5 ounces Spinach VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	7.98% 5.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.29% 0.21g	0.55% 0.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.16g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 4.88g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	74% 665μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.3% 40mg	3.62% 3.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 140mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	48% 3.84mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	10.3% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.92% 69.5mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Spinach vs Cooked Frozen Carrots:

• Raw Spinach has 2.6 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 17.6 times more Vitamin B9, 12.2 times more Vitamin C, 2 times more Vitamin E and 35.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 1.8 times more Vitamin A and 2.7 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spinach vs Cooked Frozen Carrots:

• Raw Spinach has 2.8 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 7.2 times more Magnesium, 5.4 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 1.7 times more Selenium, 1.3 times more Sodium and 1.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Raw Spinach and Boiled and Drained Frozen Carrots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Spinach has 3.1 times more Omega 3 and 4.9 times more Protein than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 1.6 times more Energy, 11.1 times more Omega 6, 2.1 times more Carbohydrate, 9.7 times more Sugars and 1.5 times more Fiber than Raw Spinach.
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.